If you've given birth in the past or plan to in the future, this podcast is for you. Lashonda Jones is a PT, personal trainer, and corrective exercise specialist. She talks about the 4th trimester, diastasis recti, and how to take care of your body after baby so you can exercise and do the things you love. She explains that it's never too late to start healing post-natal. Listen to this podcast to learn exercise and foundational principles so you can be successful in your fitness routine and beyond post-baby.2:48  What is the 4th Trimester?9:23  The Neuromuscular Disconnect 10:42  Diastasis Recti 20:25  Preferred exercises for Diastasis Recti 24:40  Guidelines for moms who had babies years ago27:15  When to modify your exercise 29:29  Realistic timeframe for recovery31:00  Lashonda’s Program  Find Lashonda: Instagram: @ptrainershondaFree 5-day Diastis recti healing program: https://core-elevation-fitness-wellness.ck.page/free5daychallenge8-week Diastis recti program: http://coreelevationfitness.com/diastasis-recti-repair-program/Follow Dr. Shannon on Instagram: @dr.shannon.dptSubscribe and watch on YoutubeJoin Evlo: www.evlofitness.comTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

The nervous system is ultimately in charge of creating results from your workouts. In this episode, I teach you how you can work WITH your nervous system to create faster, more sustainable results from your workouts. I explain these four hacks that you can use in every workout to drive better, faster, and SAFER results: Breathwork before and after your workoutMobility drills before and after your workoutPerceived effortBilateral deficit2:25  What is the nervous system? 8:12  Breath 10:51  Mobility drills during warm up and cool down 19:50  Perceived effort26:50  Bilateral deficit Workout with Dr. Shannon: www.evlofitness.comFollow Dr. Shannon on Instagram: @dr.shannon.dptTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

If you're wondering the best ways to work your "core" with minimal back pain/joint damage, this is your podcast. We chat about ten core myths and the most effective ways to train your trunk muscles. We also talk about an important concept crucial for developing muscle, called opposite position loading. Enjoy this technical, information-packed episode! 2:30  Some common beliefs I want to challenge about core work4:18  Marketing and performance enhancing drugs 8:20  Opposite Position Loading14:30  Myth #1: Balancing on unstable surfaces is great for your core 16:20  Myth #2: Back pain comes from having a weak core 20:47  Myth #3: The core should be worked every day22:44  Myth #4: Planks are the best exercise for your core23:52  My favorite core exercises 24:55  Myth #5: All exercise will work your core 25:54  Myth #6: Balancing while weight lifting works your core28:10  Myth #7: Squats are great for your core 31:08  Myth #8: Hanging leg raise are a great core exercise33:45  Myth #9: Leg raises are great for your core35: 01  Myth #10: You should never work your hip flexors Join Evlo: www.evlofitness.comShannon's Instagram: @dr.shannon.dptStudy referenced: Augeard N, Carroll SP. Core stability and low-back pain: a causal fallacy. J Exerc Rehabil. 2019;15(3):493-495. Published 2019 Jun 30. doi:10.12965/jer.1938198.099To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

"Exercise is my therapy" is a common phrase. Today, Jewel Anderson, a Licensed Professional Counselor in the Kansas City area, discusses why you could be using exercise as a coping mechanism. She discusses how exercise is often a "defense" against things of our past or uncomfortable emotions. She leaves you with a powerful tool, called the Change Triangle, that can help you dig a layer deeper to uncover what you could be avoiding and defending against using exercise. 2:55  Using exercise as therapy 7:16  Sublimation aka Defense Mechanisms 19:39  Avoidance as a defense mechanism 23:26  Emotional experiences after exercise 28:24  The Change Triangle 43:30  How to recognize if you are using exercise as a defense behavior Work with Jewel by visiting her website: http://www.jewelandersoncounseling.com/Book referenced by Jewel: "It's Not Always Depression" by Hilary Jacobs HendelTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

"You've done enough" is something I've said at the end of nearly every class for over a year.But what happens when you can't really believe that? What happens when there's a strong urge to do more, more, more in your workouts? What happens when you have a conflicting voice in your head that knows you shouldn't do more, but also is afraid that you haven't done enough? In this podcast, I'm sharing the softer side of exercise and my philosophy. I share my story behind how and why I transitioned my mindset from "burn as much as possible" to "you've done enough" even with a gentle workout, and what it's changed in my life. I end the podcast with some thought work to try if you want to adopt this philosophy, but if you're struggling to internalize it. 7:04  What does it mean when I say, “You have done enough.”10:28  What has changed for me since adopting this mindset 22:00  Learning how you can be fit and keep your body feeling good 24:19  The mental and physical improvements I’ve seen in my life29:30  What happened when I wavered from this mindset 35:34  What to do when you are struggling with your mindset  Join Evlo: www.evlofitness.comDr. Shannon's instagram: @dr.shannon.dpt To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

We have been marketed to believe that more exercise will be the secret to losing weight. And today's discussion will break down a theory that totally debunks this. I don’t recommend focusing on calorie burning for your workouts to lose weight. If you have a lot of weight to lose, killing yourself in workouts is not necessary, and in fact, not recommended. Constrained energy expenditure, discovered by Dr. Herman Pontzer, says that the human body stays within a narrow window of total number of calories burned per day, despite activity level. So basically, your body has an energy bank that it pulls from every day. And whether or not you do a ton of activity, this energy expenditure will stay about the same. This theory completely de-bunks the idea that you can burn more calories/day by working out harder. 0:12   Why exercise shouldn’t be your primary weight loss tool2:39   Constrained Energy Expenditure 9:57  The more tissue you have, the more calories you have to burn 11:05  How exercise can help increase your lean tissue 12:59  Is exercise needed for weight loss?15:05  How exercise an be a benefit for weight loss17:30  The importance of biomechanics for building muscle19:30  Exercise for heart health Free week of Evlo classes: https://www.evlo-fitness.com/free-week-of-evlo-podcastDr. Shannon's IG: @dr.shannon.dptJoin Evlo: www.evlofitness.comStudies referenced: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4803033/https://faseb.onlinelibrary.wiley.com/doi/10.1096/fj.202100242RTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In my opinion, impact takes the blame for what overuse and joint-stressful exercises does to your joints. Today’s podcast might come as a little shock for some of you since I’m all about joint-friendly workouts. I still have my opinions and don’t think it’s appropriate for everyone, but I’m actually a fan of adding some impact exercises in certain ways and certain doses for certain people. Tune in to hear my opinion about high impact exercises like plyometrics and jumping, what the benefits are, why it’s been blamed (incorrectly, in my opinion) for joint issues, what is to blame, if you should add impact, and if so, what are the best ways to add impact. 1:05  The Benefits of Plyometrics 4:24  Why High Impact Gets a Bad Reputation9:49  Knee Pain Associated with High Impact 14:39  Why the Right Dose of High Impact is Important15:41  Reasons Why You Might Not Want to Add Impact 16:30  Situations When High Impact is Not Recommended 18:42  Recommendations for Adding Impact to Your Routine Join Evlo: www.evlofitness.comFollow Dr. Shannon on Instagram: @dr.shannon.dptTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

In this episode, I'm giving you permission to skip the high-intensity workouts if you hate them. You can still be fit with more moderate intensity strength-training routines. Because consistency is much more important than intensity. I explain how the endorphins from high intensity can have a negative effect on some people, and why that could trigger the reward systems of your brain to avoid them and develop a negative relationship with your workouts. I may be the first person to give you permission to ditch the intense workouts, but it could change your relationship to your workouts for good. In this episode, I'll leave you with my suggestions for how to train your brain to love your workouts so they become a habit, instead of forcing yourself through workouts that you hate.11:12  Why we are drawn to one type of exercise over another 12:02  Endorphines can make some people feel more negative and exhausted 12:55  Moderate intensity workouts correlate to more positive mood improvements 14:32  How genetics can effect the types of workouts you prefer 17:15  How to rewire your brain to enjoy exercise Join Evlo: www.evlofitness.comArticle referenced: https://www.nature.com/articles/npp2017148To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

Building muscle is extremely important, especially as we age.  Nutrition is a big part of how we recover and build our bodies stronger after workouts. Katherine Andrew is a Functional Registered Dietitian who gives some education and tips on how to fuel your workouts to build muscle.  We talk about amino acids, when to eat after your workout, the importance of carbs, how under-eating can backfire, protein powder, and more. 3:00  What Katherine Recommends For Building Muscle 6:55  Amino Acids 9:53  Muscle Activation and Protein Synthesis15:54  Protein Variety and Quality28:23  Timing Your Nutrition 32:32  The Role That Fat Plays in Muscle Growth 34:26  Pre Workout Meals 39:18  Hunger Cues and Satiety 46:27  The Importance of Knowing Your Own BodyFind Katherine at https://www.katherineandrew.com/To take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.

If you're choosing effective, early-phase loaded exercises, not over-training or under-training, and you're STILL not seeing muscle growth, chronic inflammation could be why.Chronic inflammation can lead to muscle wasting, fatigue, pain, and more. It could be a reason why you're working out, but not seeing great results.In this episode, Dr. Shannon discusses what contributes to chronic inflammation in the musculoskeletal system: stress, overuse, trauma, and dehydration/nutritional deficits.She discusses why these four things can happen, and how to address them to ultimately see better results.  1:49  How Muscle Mass Can Decrease Your Chronic Inflammation 5:33  Acute Inflammation vs Chronic Inflammation 9:35  Natural Inflammation Cycle After Workouts 11:56  The Top 4 Inflammation Triggers12:50  Stress19:57  Overusing Your Muscles 24:23  Physical Trauma 24:52  Dehydration or Nutritional Deficits 25:45  Symptoms of Chronic Inflammation 26:37  Steps to Decrease InflammationTo take our free 35-minute Upper Body Build class taught by Dr. Shannon, visit portal.evlofitness.com.